Smart Rest

I realized this morning as I was waking up to go to the gym that I need to be smarter....not just in how I train but how I rest. Sometimes I need time off to think and to completely rest. I decided to get back in bed. I did absolutely nothing yesterday and was going to hit it hard today.......until I decided another Active day off is not a bad idea and then I could hit 3 WOD's tomorrow.

I understand that I have awhile until Sectionals and need to keep my body healthy until then. As I get close I will not have this rest time because I will work through it.

I popped onto the AgainFaster.com site to see what the new WOD for the week was:

21-15-9

Deadlift 225# / OHS 135#

I just did this one last week and will be doing it again tomorrow. I am hoping to beat my last time and submit a video. We will find out early in the morning.

I have to then figure out my strength work and what I will be doing for my other WOD's. Cannot wait to hit it hard again tomorrow.....I will admit I did something this morning:

5 Rds Max Reps 95# Hang clean (1 Minute rest between sets)

1) 32

2) 15

3) 14

4) 13

5) 13

Then:

100 Air Squats for time

2:18

After I got to 50 (flying I might add) my quads caught fire and I could barely string them together. Tough and will have to do better down the road when I do this.

NU

FRAN

Last night I saw the Main Site.....and as normal wanted to do it. Brandon made it tough to do that when he said we would be doing Fran. I did it a few weeks ago and PR'd in 2:28. I was really sore from the deadlifting yesterday and decided I would not go for a PR. I started out slow on my thrusters but as I got to my pull ups on the 15's I realized I was going to go unbroken which I have never done. I sped up and ended up unbroken and PR'ing:

Fran

21-15-9

Thrusters

Pull ups

2:27 (PR)

I am excited I PR's but know next time I will have to go faster since I know now I can go unbroken. Always nice to PR. After Fran I jumped on the rings for the Main Site WOD:

5 Rds (only did 3)

3 MU HSPU's

10 Burpee Pull ups

9:04

Shoulders were shot from Fran and when I was in the HSPU I was not feeling safe so I cut it short. Then I snatched 195# and FAILED at 205#.

Then:

5 Rds 1 minute rest between Rd's

95# snatch

1) 11

2) 10

3) 10

4) 8

5) 7

after:

2 Rds

20 GHD

30 DU's

4:25

good day, played around a lot. Getting better!

NU

Squat Clean

Todays Main Site was from the 2008 Crossfit Games. It was the final WOD to decide the winner. I have never done this workout for a reason.....it looks crazy hard. The workout is:

155# Squat Clean 30x

3:16

I was happy with my time. The problem we had was after about 15 reps the clip for the oly bar popped off and it started to come apart. So they had to quickly put a bar together for me to switch to. When I finally switched they had put 165# on the bar. I did about 4 reps with that until I saw that the weight was wrong.....and felt it. I immediately jumped back to the other broken bar to finish off. So.....with all that being said I am happy with the final results.

Later on I rowed a nice 1000M in 3:57 (nice and easy)

Then I Deadlifted for 1 rep Max. I have not done this for a long time and the last time it was 405#.....not where I want to be. I got 435# so I was excited about that.

Then Max Pull ups for reps

30

37

31

That night I did burpees for time. I wanted to beat my last time of 1:46.....I ended up getting it in 1:38. After this I did went down and did Max Deadlifts with 255#:

17

Overall I felt good and ate a lot of candy for Halloween.

NU

2008 Crossfit Game DL Burpee WOD

I personally feel that the 2008 Crossfit Games were Crossfits coming out party. I say this because it is what I first heard about when someone was speaking of Crossfit (and that is just my opinion)! I have tried a workout from these games before that I quit. One that I quit when I was lacking in the DL department.....it hurt and was hard.....ever heard that before from a Crossfitter....YES. The workout is 5Rds: 5 275# Deadlifts - 10 Burpees. I am going to do this one sometime this weekend. My goal is to be close to Spealler's time at the 2008 Games. He may be small but he pakcs a punch. he finished in 2:44 and got 2nd place for the workout. This will be tough but is a good goal. I know now he would crush this time though. I am working to that oint.

I woke up early today but knew I needed to take it easy. So.....turned on the TV and relaxed for a half hour instead of doing this WOD. Today is DL day but my back is still tight so I figured this would be a good change on my DL day. Hope to get it in with a good time tonight or tomorrow.

____________

Done.....I got home and did the WOD:

5 Rds

5 275# DL
10 Burpees

2:59

Not bad, I thought it was faster until I saw the time on my watch. Happy though.....room for improvement!

http://www.youtube.com/watch?v=rIkJHHzfK34

(LINK TO THE VIDEO, IT CUT OFF THE LAST 10 SECONDS)

NU

400 M

Interval running is not always fun.....but just like a WOD it can be deceiving. I woke up to the day with a sore back after deadlifting. I had wanted to do some things but knew it would be tough. When I got to the gym we started with the Main Site:

1 Rep Max Thruster

135#
185#
205#
225# (FAILED
225#
235# (FAILED)

Then was the running which.....like I said earlier looked easy. But, when you push hard something easy turns to something crazy hard! This is what happened. When we were done with the thrusters Brandon said we will be running 4 x 400M sprints. Easy right.......well, the run is a little difficult and is a down and back. I went all out! It sucked. Looked like this:

Run 1) 1:09
Run 2) 1:14
Run 3) 1:15
Run 4) 1:18

My hamstrings were so tight and my left calf was on fire. It made me wonder how anyone can run a 4 Minute mile. Surely not I said the cow.....(cows are not fast). Anyway I will do something for fun tonight when I get home to loosen the old back up.

When I got home we had no food......and what does someone trying to eat gluten free and a semi-strict paleo diet do.......orders Papa John's because all they have is money for a pizza. Wow......so of course I feel horrible (bloated and my conscious feels horrible). So......I decide to do a WOD I did 3 months ago. A games WOD with my own twist. In the 2010 games they did a WOD with Ring HSPU, I did paralette HSPU but instead of the 4 reps they used I did 7. Here is what is looked like:

7 Rds

3 205# Power Cleans
7 Paralette HSPU (nose to ground using 30# DB for different grip)

My tim 7/21/2010 - 7:54
Tonight - 6:22

It felt good to do better but I know I can go faster, my back is shot (there's must have been worse at this point in the games) and I know that slowed me, but happy none the less.

NU

10,000

Kinda like 300 but a lot more. This morning at the box we did the Crossfit Football WOD:

Lift 10,000#

1 Back Squat
1 Bench
1 Power Clean

You choose the weight. Try to do as much weight as you can. After doing the 3 lifts you have done 1 RD. This was tough to judde what you could do consistantly. You go as fast as you can no stopping if poosible. I warmed up and decided......well I kept changing my decisions.....until ultimately I decided......

275# Front Squat
235# Bench Press
245# Power Clean

This equalled out to 13 Rds to hit my 10,000#......at least I thought 13Rds. I just decided to do the math and it came out to 9,815#. So I missed a lift, wish I would have paid more attention in math class now. Oh well, cannot go back now. I decided to do Front Squat because that will help me more with my Olympic Lifts which i need to get good at in the bottom position.

I maintained my weights for the workout except after Rd 4 I went to 235# Power Clean. My Time:

10:36

Very good workout. It took a lot more prep work then I anticipated so I was unable to get another WOD in. I did do some other things in stead:

No Time

3 Rds

20 KB Swings 1.5 Pood
40 DU's

Then:

50 Burpees for time
1:46 (PR)

It was a good day and I may do more tonight!

NU

Tabata This

Tabata This....I had seen it numerous times but have never taken the plunge....until I saw it on the Main Site and knew it was time.  Called Brandon and made sure it was in the programming for today....it WAS!

Got to the gym and started with 4 square sprints.  Sprint forward to the cone shuffle to the next cone, back peddle to a cone, and the sprint to the finish.  not sure the exact distance but we did quite a few.  Went in the box after the last run and set p for 3 x 5 Max Back Squat:

Warmed up then:

5 x 295#
5 x 305#
5 x 295#

decided to drop down the weight so I did not kill myself for the tabata this WOD.  Then jumped right into press.  kept it simple and did:

5 x 135#.  Not truly a 5 rep Max but again....I did not want to kill myself before this WOD.

Next....and fortunately least.....Tabata This! You do :20 sec on :10 sec rest for 8 Rds on each exercise.  Then you take your lowest score in all 8 Rds and that is your score for that exercise.  You do all 8 Rds for the single exercise, then you have a minute rest and then jump into the next movement:

Calorie Row      8
1 Minute Rest
Air Squats         18
1 Minute Rest
Pull ups             10
1 Minute Rest
Push ups           10
1 Minute Rest
Sit ups              11

Finished with a total of 57.  This was my first time doing this and did not have a good strategy.  I went all out on everything except the row and pull ups.  And my score showed it.  I dropped my rep count on everything because by Rd 4 or 5 in all the other exercises I was struggling.  I will have to do this again and beat those scores.  Strategy in this WOD is crucial......but that's why we do the WOD's....to learn about ourselves.  Loved it and hated it all at the same time........got better.

Ended up finishing the night with Rodney Yee and some Yoga!  Always a good idea!

NU

100

Has anyone ever decided whole hearted to do something? I mean your sitting in a quiet place and come up with something...sounds great and you get psyched......about :30 seconds later you say, "I am doing that as soon as I can, no matter what".....then :30 seconds after that you say....what the heck am I thinking.....that is crazy!


I had that moment yesterday. Driving home from work I came up with something to do when I got home. Sounded great, great to the point where I was so enthused, then in no time I was trying to talk myself out of it.....or at least lower the expectations of what my mind thought up:


For Time:


100 Burpees
100 Push Press w/ 30# DB


What was I thinking! I did do the workout, but wanted to quit after 50 burpees.....telling myself...."that's good enough....you do not need to do anymore!"...that is the moment you get better! When your mind tells you one thing but your body keeps moving. The moment when you want know more but you have another part of you wanting more. I love that part!


I video taped this WOD to see how bad I looked. My time was


9:19 (4:41 to finish the burpees...old PR was 4:53)

http://www.youtube.com/watch?v=jLQ9FOtU0mU

VIDEO LINK ABOVE

_________________________________________

10/9/2010

This morning came and went. I woke up and ran to the track in the pitch black planning to run 100M sprints for time and have a :20 rest in between sprints. Well, turns out I could barely see one foot in front of another.......plus someone decided to leave a chair on the track for me to almost kill myself. After my eyes adjusted to see better, I ran:

12 x 100M (no time.....:20 or less rest between sprints)

The runs were easy and I should have done at least 20....but I am not used running on a cement track and my toes start to blister. I am going to work up to what we did in college:

20 x 100M sprints (in less then :20 sec and :20 sec rest)
2 minute rest
20 x 100M sprints (in less then :20 sec and :20 sec rest)

That will come a few times a month once my toes get used to the ground.

Getting better

Deadlifts when I got home:

275# x 5

305# x 5

325# x 3

345# x 3

365# x 2

345# x 2

345# x 2

375# x 1

Back was so tight still from the past days work.

50 Pistols for time: 1:49

NU

Push ups

Went to the box this morning ready to work. Warmed up and then:

Max 3 Rep Power Clean

3 x 185#
3 x 205#
3 x 225#
3 x 245#
3 x 255# (failed 2nd rep!)

Then did 29 butterfly pull ups

WOD:

AMRAP 15 Min:

Max Push ups
1/2 Gasser (50M and back)

Finished with 153 Push ups and 12Rd.

I averaged just over 12 push ups a Rd. This starts to get hard to do push ups in the later Rd. Think i should have got more push ups....but those pull ups effected my push ups more then I thought they would (that's my excuse). Hoping to get a WOD in tonight sometime if I can.

NU

Wrecked

I woke up this morning feeling wrecked! Not something I noticed immediately....no it was a slow oncoming wreck, one that when I got out of bed I thought I was just tight. I loosened up in the basement and realized I was only getting tired. This is DOMS! From below my Traps to my lower back feel like they are inflamed! With what I am not sure, feels like shards of rocks. My warm up just made it worse. I looked at what I had in front of me:

AMRAP 20 MIN (immediately changed it from 30 when I felt my back tightening)

3 Paralette HSPU (6 inches off the ground...nose to floor)

5 Burpees

7 Sit ups

9 Mountain Climbers

11 Air Squats

2 135# Power Clean (changed from squat clean...did that the first Rd and my back about gave out)

Finished 13 Rds + 3 Sit ups

Lets just say I am sitting up nice and tall right now to avoid the pain. This was a WOD I was hoping to fly through at a consistent pace....I used a consistent pace but I did not fly through it. Every time I got to the power cleans I shrieked like my little sister used to do. Not a shriek of fear.....but a shriek for the agony I new I would endure......and I only had 2 reps!

Lets just say hang cleans got thrown out of the mix for the day and I may be done!

ON the flip side found out there may be a competition in Indianapolis on the 14th of November. Excited for that. And I am signed up to get my Level 1 Cert on the 16th and 17th. Pumped for that! Then its time to start really looking into getting a box started! Wish me luck......oh....,and my back.......it is getting better.....but not in the pain free sense.

NU

Tues and Thur

Tuesdays and Thursday mornings Brandon, a guy from Crossfit Michiana and myself began doing WODs together. It is hard with classes to be able to work out together. Here is what we did today:

Warm up 5 Rds:

1 Muscle up
20 DU's

No Time

Max Chest over 2nd Bar Pull ups (also belly to the bar) 3 Rds:

12
11
10

DL 5 Rep Max:

375# x 5 (PR)

Snatch Max:

205# (PR)

On the minute for 12 Minutes:

2 Power Snatch
4 Burpees
15 DU's (I threw these in after the 4th Rd)

Used 185# Rd 1
165# Rd 2 and 3
155# Rest of the Rds

Then to top it off:

20 KB Swings 1.5 Pood

15 Muscle Ups (No Time)

Great Day!!

NU

Jada Diaries

When I found out my wife was pregnant with our now 9 month old (she will be on the 12th of this month). I decided to journal to her. I would try to write something every night before she was born. It may have been something educational (rarely happened), somethings i wanted for her, somethings I hoped for her, how I felt, how I hope she felt.......you get the idea.

I got this idea from a soldier. He was deployed while his wife was pregnant. He decided to write to his unborn son. Every day he would write to him. Then finally the boy was born. The father was able to come home for two weeks on leave to meet his son. They took pictures and had a blast! He went back on deployment. He was then killed in the line of duty. This broke my heart, his wife was now a single mother with a new son. But, the father had left something.....9 months of lessons for his son.

See, his son may have only met him once......but I assure you he will know his dad and what he wanted for him. His mother reads to him out of this every day. She even made a book out of the writings. I wanted to have something my daughter could go by if I were to pass.....or even when I am not close. She can take it to college, with her through life, and even to laugh at with her friends.

Well,once she was born I decided I could stop, because I would have videos, pictures, and so much stuff that I can show and tell her. But, the things happening before she was born would be hardest to explain considering I had never been a father and everything would change once she was born. And....knowing me I would forget everything if it were not written down.

Today.....felt like another one of those journal days. I woke up and was unlocking the door to go to the Box (no excuses....alarm went off, I was up, had my post workout snack, the works) Then as I was about to open it I heard a noise upstairs. I heard another and it began to grow. I then heard my wife get up and decided.....I do not need to go to the gym, I want to be with my family. I walked upstairs and waited in the room. Eventually I was down feeding my beautiful girl as my wife...tried...and I stressed this.....to go back to sleep. Once the girl was done eating, I thought she would go back to sleep.....oh no!!!! She decided to puke all over me!

Long story a little shorter eventually she laid down with my wife and I went into the basement for a workout.

I will be headed to the Box with my wife at 9:00AM for a WOD together.

Here is what I did:

Main site (minus the rope climbs) took a 3 Minute rest between sets:

50 Back squat 95# -2:17

40 Back squat 115# -1:49

30 Back squat 135# -1:20

20 Back squat 155# -:52

10 Back Squat 185# -:25

I went unbroken on all the sets. The time it took to complete each is on the side. This was a good WOD and I will have to do something like this again.

After I set up to 45# bumper plates. 2 Sets of push ups off the bumpers. That little extra depth does A LOT! I will have to do more of these push ups. This was my first time:

1 - 36

2 - 20 (immediately after the 36)

Went to Box and did:

2009 Arnold Sectional Workout - Row / OHS / Toes 2 Bar

500M Row

15 OHS 95#

500M Row

15 Toes 2 Bar

500M Row

15 OHS

500M Row

15 Toes 2 Bar

11:07 (took my time and had to mess with the Rower a lot, felt like I could have easily shaved :30 or more seconds off.....My time at Sectional - 12:01......Much Better and easier!!)

Then:

6 Rds

10 Walking Lunges 165#

2 Broad Jumps

10 M Down and back

7:17

Then I owed 50 Burpees for leaving weights out last week:

2:04

My legs will be shot tomorrow...but....and my wife hates when I say this.....I'm still gonna get better!!

NU

Posted my push up struggles:

Alarms

If I wasn't motivated yesterday....then I am today. I set my alarm to get up 2 hours before I had to leave to work (I am working a half day today). Well......sometimes they do not work right. I woke up and thought, "I feel like my alarm should have gone off (looked at window) still dark, I'll go back to sleep."

Wake up again thinking, "ok seriously, I am wide awake", pull phone up to see time. 7:07AM (was set for 6:15). Are you serious! Now I can never get a workout in. I jumped up, knowing I had multiple WODs planned this morning. My wife and I have many plans after work because we are spending the weekend together for our 2 Yr Anniversary.

I jump down stairs in my skivees, knowing I have 20 minutes Max to get warm and get a WOD in. I decide Diane will be good. I needed to get dealifting in, not enough time, and a WOD. instead I will incorporate them. (I barely warm up and jump into it).

Diane (21-15-9: Deadlift 225# / HSPU)

4:37

Humiliating!!!!! My PR is 2:49......I went in thinking I would smash it! Now......I know last nights WOD left my back tired......but still, after straight setting the 21's I was like a sloth. What is wrong with me!

This has me focused, I have to be able to be at peak performance at all times, and this showed that I am not. I WILL PR on this next time! And it will be very soon! I WILL!

You should beat that time Lion.

Got home from work and Back Squated 95#:

40x

20x

Then did Deadlift work (need to increase the max)

185# x 3

275# x 5

305# x 5

325# x 5

345# x 3

345# x 3

375# x 1

Felt good, will need to increase sets and reps.

NU

Deadlifts.....Not me.....My Wife!!!!

Last night before bed my wife wanted to show me how she could back squat 115# 20 times!!! I could not believe she had done it earlier that day. I went in the basement and racked the weight on her back she did 10 pretty easilly and then dropped the weight. That in itself was impressive since she had been back squatting a lot earlier. I cannot believe how much she has pushed herself these last two months, she amazes me every day!!..........Then the tides turned.

She wanted to deadlift and asked what I thought she could do. I put on 115# and she did it again easily. I then wanted to up the weight but not tell her what it was. The most she has done was 135# and that was a while ago with a big struggle involved. So.....I put on 145# ans she pulled it like nothing!!!

Next....165#....again pulled it nicely.....then....185#...a beast of a weight I must say. She pulled hard and got it off the ground but not enough to finish the lift. Great try though and unbelievable to hit 165#!!!!

I never would have thought the day would come when MY wife would attempt 185# DL! Awesome!

Well, lets just say this inspired me. I had to do another WOD:

3 Rds

15 Hang Clean 135#
15 burpees

3:57

Last time I did this wod I got 5:00. So I was happy with the improvement but know I can go faster.

This morning I was in the gym at 8:30 ready to workout with Brandon. We do not get to do this often but we are going to hope to do it a few times a week. We started with 5 rep Max Deadlift:

5 x 365# (Brandon got 5 X 375# - even though he can do more)

Next we did the Crossfit Football WOD:

5 Rds

1 Shoulder Press 135#
1 Strict Pull up
1 Shoulder Press 135#
3 Strict Pull ups
1 Shoulder Press 135#
5 Strict Pull ups

5:53

i am not used to doing press...I normally push press or Split Jerk so this showed I need to work on my strength on this movement. I started with 145# but had to drop the weight.
Then I decided i wanted to do Filthy Fifty. I had been challenged and wanted to do it even though it would be my first time. I talked Brandon into doing it with me:

50 Box Jumps 24'
50 Jumping Pull ups
50 KB swings 1 Pood
50 Lunges
50 Knees to Elbows
50 Push Press Oly bar
50 GHD Back Extensions
50 Wall Balls 20#
50 burpees
50 Double Unders

18:20 (Brandon 18:09...we will have to do this one again)

My goal was to beat 17:22, but this WOD wrecked me. I felt like I was moving in slow motion and definately need to do more of these. Also, being as fatigued as I was the Double Unders were hard to string together. I really need to start working on my weaknesses when I am fatigued. I NEED to get better, and the only way is to do the things I am not good at and get good at them. I will concentrate on this!

Deadlifting tonight.

NU

Muscle Ups

So I have been working on muscle ups randomly to get better at them during workouts. I was able to get into the box early with Brandon and I new this was something that I wanted to work on....but before that I had to do a WOD at home. The wife and baby left to a friends to do a DVD workout so I had a free half hour. I wanted to hit running and body weight so I did:

400 M
50 Air squats
20 Paralette Push up
400 M
40 Air Squats
20 Paralette Push ups
400 M
30 Air Squats
20 Paralette Push ups
400 M
20 Air Squats
20 Paralette Push ups
400 M
10 Air Squats
20 paralette Push ups

13:34

Workout was good and actually made me more tired then I expected. Hoping to hit a few like this at home a week.

I left for the Box about 10 minutes after this. Got there and did 20 MU's. No time but I think I will be doing 30 for time soon to set a mark at what I need to beat. After that did band pulls and runs with Brandon. Then some OHS's with 185. Shoulders were shot. Great day. Tonight I will do some Power Cleans.

All in the search to get better.

NU

I like Chippers....like.....THE DIRTY DOZEN

I have been writing down workouts I want to do like a mad man. Everyone I write I look at it to make sure it will make me uncomfortable and that it will make me better. I knew I had a day off from Crossfit Football (Wed and Sun and OFF days). So, I was contemplating what I would do.....the decision was simple once I jumped on the main site. A chipper! A chipper is a long workout with multiple movements, sometimes high rep, low rep, high weight, low weight.....it is an anything goes workout. Here is what sparked my eye:

For time: THE DIRTY DOZEN

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (12 Ft rope)

I walked in and said..."I am doing the Main Site WOD!" The gym ended up doing it so I guess I didn't need to really emphasis I was doing it. But, I wanted to make sure I got to! This was also a good workout because FGB is this Saturday and instead of doing that workout I was able to do something like it that I could push through the whole way. There were a few hick-ups....I had to really break up the ring dips, knees to elbows, wall balls after the first 15, and the KB swings (used a 70# DB). All in all I was happy......I can do better with lots more work:

12:35

After the WOD I did some snatch work:

3 x 135
3 x 155
2 x 185 (failed on the second one and tried 2 more times with no success)

Working hard to get better....rest of the day will be off and hope to spend quality time with the Family after work!

Last nights Deadlift workout:

3 x 2 325#
3 x 2 345#
1 x 1 375#

Felt lighter and had little rest between sets. The 375# felt very heavy though and my back was still a little sore from last time. Going to continue to do this twice a week, increasing weight and reps when needed.

NU

Unsure?

I was unsure all day yesterday what I was going to do today. I was not going to be able to go to the gym because of work and the WOD posted for the football page was one I wanted to do but I did not have KB's. It was 5 Rds 1 minute on 1 minute off. Try to get 30 KB swings with 2 Pood (70#). I decided multiple times what to do and finally when I woke up I decided on the fly.

I took the dog on a 20 minute run and then grabbed my Oly bar and stepped outside. I decided to use 65# and do swings with it. The same workout from the football page. 30 swings and every time you did not get 30 in a minute you had to do 1000 row (or in my case 100 SDHP with 45# (which I still owe Chelssie 2000 M Row (200 SDHP). The workout did not go as planned:

Rd 1 - 25 swings
Rd 2 - 23 swings
Rd 3 - 21 swings
Rd 4 - 23 swings
Rd 5 - 25 Swings

Which ultimately means I have a whole lot of SDHP to do tonight. 700 to be exact!

Geeze....I am hoping to get them done tonight after deadlifting. I am planning to do RDL's and then get at least 6 sets of heavy deads before jumping into those SDHP's. I am just hoping my traps stay in tack for tomorrow mornings WOD at the box. This better make me better!!!

NU

Developing Myself

This morning I woke up with my back still sore from the Deadlifts....which made me excited, "I am getting better when I am sore this long!" This where I will maintain my focus with two days a week of strict deadlift work to increase my back and hopefully maintain constant soreness! (well...maybe not constant, but hopefully some)

When I got to the gym this morning I knew that they had a good WOD on the football site from the night before:

15 Min AMRAP

2 Power Snatch w/ 75% of your max (Max is 200#)
2 Rds
3 Pull ups
6 push ups
9 box jumps 20"
= 1 Rd

Before the WOD our stength work was 3 x 5 Front squat Max effort an 3 x 12 GHD sit ups. Warmed up and then did:

3 x 5 255# (the last set was rough)
3 x 12 GHD

For the WOD I had been talking with Brandon about scaling up and decided this was a good WOD to do that to. I am hoping to add or make every workout harder when possible...some don't need any help! My scaling up was:

15 Min AMRAP

2 Snatch 155# (correct weight)
2 Rds
3 chest over 2nd bar (belly to pull up bar)
6 Ring push ups
9 Box jumps 24'

Finished with - 7 Rds

Immediately after I did a Split Jerk for Max weight. Got 225# but failed on 245# and was to lazy to pick it back up to try again. Weight gets heavy when you are tired.

I need to work on my form for the Jerk because I do not do it enough and normally push press the weight up instead of using a strict jerk.

This WOD was a one good and I was able to maintain a good pace throughout which is what I was hoping with my modifications. I am beginning to love the body weight WODs with some heavy weight thrown in so I can work on constantly moving while fatiguing. Taking the rest of the day off.

NU

Deadlifts....trying to get to know them better

I say and say it.....over and over....Deadlifts are my worst lift! The reason it is my worst lift is because my max is just over 400#. Not sure exactly because what it is because I have not done it in a long time. I tell everyone how I want to get better at it but I have not had a program to get better. So I made a ten week schedule to use. Last night I warmed up to 325# then did:

3 x 2 325#
3 x 2 345#
1 x 1 375#

Feeling it in the lower back which is exactly what I am wanting. I know I have time to get better and I know it takes time. My goal is 475# by Sectionals, I know that is a long shot but I will work to get it.

Today I decided to do Nancy but after watching the journal about scaling up Wods. They explained it that sometimes we scale people down, why not up? So....I scaled to 115#:

5 Rds
400 M
15 OHS 115#

14:24

This was tough, I almost wanted to stop because I could not go unbroken. But, that is what I need to work to go unbroken with that weight on Nancy.

A couple hours later I ran some sprint intervals:

3 x 400 m
3 x 200 m

Felt good, but definitely want to get faster. I will do intervals 3 times a week as long as the weather holds up. Increasing the amount I run weekly to bi-weekly. I feel I need to get used to running, I may end up putting in air squats or pushups while resting for the next sprint.

I came up with a WOD I want to try for tomorrow if I am not a fan with what comes up on Crossfit Football. The WOD is:

AMRAP 20 Minutes:

10 HSPU
20 Toes 2 Bar
30 KB Swings 55#
40 DU's

This should be good, and if I like the WOD I will pull this out in a couple days. This one should help me with some weaknesses.

NU

Fun With the Girls!

The nasty Girls, ones that can strike fear in a crossfitter. I know for me they do. So.....I decided why not make a monster Nasty girl. I will call her.........Burfranisagracindy! The monster I now know it as. I went to the gym this morning to attack it after doing some Front Squats working my way up to 245# x 3.

Burfranisagracindy:

10 Burpees
Fran
10 Burpees
Isabel
10 Burpees
Grace
10 Burpees
10 Rds of Cindy
10 Burpees

25:50

My goal was to finish in under 24 minutes (like an idiot I think it should go better then it actually did). I figured I could get Fran, Isabel, and Grace in under 4:00 leaving me 10 minutes to do the rounds of Cindy and :30 seconds for each sets of burpees. After finishing I was initially upset but realized that I was closer then i thought.
I had made a bet with my wife that if I did not do it under 24:00 I had to Row 2000k immediately after. Lets just say that didnt happen....i uh...had to be somewhere after I finished! HAHA...

This workout helped me realize I need to examine my training and really push myself past the norm. I want to get better and be great at Crossfit, and I have to do this type of programming. Next up will be Deadlifting tonight (what I feel is my work lift). Wish me luck!

Feeling like I got a little bit better today!!! Always a good thing.